Not only are push-ups an effective way to target the muscles of the upper body, but they are also a free and portable exercise. You can perform push-ups without any extra machinery and in a small space. Push-ups can be modified to suit your level of physical ability and strength. Try adding push-ups to your strength-training routine to develop upper-body strength.
Style
To perform a traditional push-up, start from a plank position. Lift the body up off the floor using your hands and toes only. Your arms should be completely straight, but not locked. Bend the elbows close to the body as you lower the body toward the floor. Press the palms into the floor and lift the body up to the starting position. To modify the push-up, drop the knees to the floor and bring only the upper body down to the floor. For a more challenging push-up, try one-handed push ups or clasp the hands together in a fist and bring the arms in closer.
Deltoids
Push-ups work the group of shoulder muscles called the deltoids. The deltoids consist of three separate muscles that fit around the shoulder like a glove. The anterior, lateral and posterior deltoids attach to the humerus -- the head of the arm bone. The deltoids initiate the movements of the shoulders away from the body. The anterior deltoids control the forward movement of the shoulder. The lateral deltoids are responsible for upward motions of the shoulder, and posterior deltoids move the shoulder back in space.
Pectoralis
The pectoralis muscles are used during push-ups and consist of the pectoralis major and minor muscles. The pectoralis -- also called pecs -- are attached to the humerus and shoulder socket and connect in the center of the chest. The muscles of the pectoralis major run across the ribs in a fan shape and control the forward movement of the shoulders. The pectoralis minor muscles lie underneath the pectoralis major muscles and connect the scapulae to the middle ribs.
Triceps
The forward dip and press of push-ups works the triceps muscles located on the back of the upper arm. The triceps muscle is used in conjunction with the elbow to straighten and bend the arm. It is a group of three connected muscles -- long, medial and lateral. The triceps muscles connect the humerus and scapulae to the forearm.
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